According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States are obese. Although there are thousands of weight loss pills, fad diets and programs that promise to burn fat and calories, they are usually just temporary solutions. To successfully lose weight and burn fat long-term, you must make permanent adjustments to your health and fitness habits.

Step 1

Exercise for at least half an hour daily, five days a week to burn calories and fat. Choose any exercise that you like, including riding a bike, playing soccer or a fitness class such as aerobics. Whichever you choose, keep your movements controlled and focused so you move faster and burn more calories. Contract your muscles as you exercise -- the more muscles you use, the more calories and fat you burn.

Step 4

Vary the intensity of your workouts. For example, alternate slowing down and speeding up, and increasing the intensity or weight of your cardiovascular routine.

Tip

Challenge your body at the end of your workout to increase your calorie and fat burn. For example, skip or walk sideways for about two minutes at the end of your routine. This will surprise your body and force it to use different muscles.

About the Author

Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.